Sattu Parantha

The process of preparing Sattu is ancient and is popular over a wide area of North India, particularly Bihar state. It is prepared by dry roasting Bengal grams. The traditional way of preparing Sattu involves the use of an iron vessel in which the grams are roasted in sand. Afterwards they are sieved and then ground to a fine flour.

It is one of the healthiest food on earth, and must try this Sattu prantha recipe that I’m about to share with you all. It’s packed with nutrients and is quite delicious. Tangy enough to tantalize your taste buds and is a wholesome meal. It can be served for breakfast, lunch or dinner. It has a tendency to make the throat go dry, so serve it hot with baingan/eggplant bharta, curd, chutney, pickle or sauce. Sattu can be easily available at any Indian grocery store. However if you cannot get it near your house, you can easily prepare it at home by grinding roasted chana daal/bengal gram to a fine powder.

So let’s gather our ingredients 🙂

For Stuffing:

  • 1.5 cup – Sattu ( roasted Chana daal/Bengal gram powder )20170411_160740
  • 5 – Cloves garlic, chopped fine or grated20170411_163432
  • 1 inch – ginger, cleaned and grated20170411_163405
  • 1 – Onion, medium-sized, finely chopped
  • 2-3 – green chillies, chopped
  • 1 tsp – Red chilli powder
  • 3 tbs – Coriander leaves, chopped
  • 2 tsp – Lime juice ( freshly squeezed preferred ) 20170411_164507
  • 1 tsp – Ajwain/ Carom seeds
  • 1 tsp – Kalonji/ Nigella seeds
  • 2 pieces – Mango pickle, mashed or 1 tsp amchur/dry mango powder
  • White salt + pink salt – to taste
  • 2 tsp – Mustard oil : it gives out the pungent taste adding more flavour.20170411_162507

For Atta/Wheat flour dough:

  • 2 cups – Whole wheat flour20170411_165622
  • 3/4th – 1 cup – Water
  • 2 tsp- oil/ghee (ghee/clarified butter preferred)
  • 1/2 tsp – salt
  • Extra flour for rolling
  • Ghee/Clarified butter or oil (Mustard/Canola/Sunflower) for cooking
       Nutrition Facts
Serving Size: 100 g (100g)
Amount Per Serving
Calories from Fat 51.93Calories 430.62
% Daily Values*
Total Fat 5.77g 9%
Saturated Fat –  
Cholesterol –  
Sodium –  
Total Carbohydrate 64.28g 21%
Dietary Fiber 1.05g 4%
Sugars –
Protein 22.88g
Vitamin A – Vitamin C 2.4%
Calcium 24.9% Iron 5.184%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Nutrition summary:

Calories431   Fat5.77g   Carbs64.28g   Protein22.88g
There are 431 calories in a 100 g serving of Sattu Sattu.
Calorie breakdown: 13% fat, 64% carbs, 23% protein.

Source- http://www.fatsecret.com/calories-nutrition/usda/chickpeas-(garbanzo-beans-bengal-gram)-(mature-seeds)

Let us begin with step by step process for easy execution.

  1. We will start with the preparation of the filling for this delicious tangy parantha. Mix all the ingredients mentioned in the stuffing section with sattu. Add one or two tablespoon water to make the stuffing moist, so that it’s easy to bind. You can do a small test by closing the fist with the stuffing and see if it stays in the place. Adjust the salt and other spices as per your taste palate.

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  2. Now we will prepare the dough. In a large mixing bowl, add the measured amount of wheat flour and salt. Mix them thoroughly together, and then add ghee/clarified butter- mix well. Make a dent in the center of the flour, pour a little water at a time, gather them together. Use your fist and knuckles to push and stretch the dough and knead it to a pizza dough consistency. We need a firm dough, a soft dough might be difficult to manage. 20170411_170405
  3. Going further to the next step, divide the dough into small portions about the size of a lemon, and shape them round. On a lightly flour dusted surface, take one ball, dip it into the flour and roll it using a rolling pin into a small circle. We do this to avoid the dough from sticking to the surface.
  4. Place one or two spoonful of the sattu stuffing at the center of the rolled out dough. Bring the edges together to enfold the filling to form a smooth round ball and pinch off the excess dough, if necessary. Then, roll out nice and round paratha, about 5 1/2” to 6” in diameter. You can use extra flour while rolling the dough. However, use as little as required.
  5. Heat a tawa or a cast iron griddle/flat pan over medium flame/heat. Make sure the pan is evenly hot before you place the parantha. Cook the parantha evenly from both sides while applying oil or ghee/clarified butter on the parantha and the sides, to a golden brown color. One or two tablespoon of ghee should be more than enough or just spray to a coating for healthier option. Gently press the edges and top of the parantha with a flat spatula until parantha puffs up. This might take a little practice.20170411_190657

Serve it hot with baingan ka bharta, curd, chutney, pickle or sauce.20170411_192529

P.S. It’s a super food and helps with obesity, constipation, high cholesterol, constipation and lots of other stomach disorders. I can share a drink recipe on demand.

Xoxo

Tripti

Homemade Sweet Bun

These homemade eggless sweet buns are super difficult to resist!! They are soft, fluffy and delicious that makes a perfect snack, breakfast or meal. Nothing can beat freshly made homemade sweet buns. They are quick and easy to make but you need to be careful with the measurements!

Believe me once you start baking buns at home you will stop buying from market. These buns tend to melt in mouth and would not last long! This a winner recipe with kids too J

Starting with the recipe!

Ingredieants ( For 10-12 Buns )

  • All Purpose Flour – 2 ½ cup ( 1 cup = 250ml )
  • Vegetable oil / Canola oil – 2 tbs
  • Butter – 2 tbs

Keep little extra butter for brushing the buns.

  • Sugar – 4 tbs
  • Salt – ½ tb
  • Baking powder – ½ tb
  • Sesame seeds – 1 tb (as per your choice)
  • Chia seeds – 1 tb (as per your choice)
  • Instant Yeast or Active Dry Yeast – 2 tbs

Yeast Preparation ingredients ( If using Active Dry Yeast )

  • Active Dry Yeast – 2 tbs
  • Water – 2 ½ tbs
  • Milk – 2 tbs

Keep little extra milk as we would need them to brush the buns.

  • Sugar – 4 tbs

In total only 4 tbs sugar will be added in the recipe. But you can add more if you want the buns to be sweeter.

Method

Start with activating the yeast if using “Active Dry Yeast”

Warm up the milk for a few seconds. Do not boil the milk, it should just feel lukewarm. Add the measured tablespoons of active dry yeast, water, milk and sugar to it. Whisk it well.

Let it sit for 5-10 minutes and it will start looking like a thick creamy paste. In another 5 minutes it will get all bubbly and foamy. It can take a little longer at times. The end result for yeast should be thick, frothy and “almost” doubled in size.

This process is called proofing yeast. It is done to make sure active dry yeast (not instant yeast) is alive and active. If by any chance the yeast does not froth or bubble even after 30 minutes of wait time, you need to discard the mixture and start afresh. You cannot make buns without successfully going through this process.

  • If you’re using “Instant Yeast” like me – it needs to be added to the recipe directly. No proofing is required.

Coming to the next step we need to prepare dough for the buns.

In a bowl combine all-purpose flour with salt and baking powder, and mix it well. You can sieve all three together to avoid any lumps. It is a tried and tested method to make sure no lumps-bumps-knots are left in the mix!  Make a well in the middle of the flour and combine the proofed yeast and gradually add water and milk to it. Further mix butter and oil to knead flour into a smooth, soft pliable dough. Remove the dough from the bowl; dust the work surface with flour and start kneading for at least 7-10 minutes until the dough forms an elastic consistency. Kneading enhances dough elasticity and gluten formation. If not done well the buns will come out dense. If by any chance the dough feels sticky, don’t panic! Consider adding more flour to it.

  • Now, if you are using instant yeast then unlike active dry yeast it doesn’t needs proofing. Instant yeast will be added straight to the dry ingredients and the results will be the same.

Once the dough is kneaded, place it back in the bowl and cover it with a wet towel. Set it aside in a warm place and let it rise until it doubles in size. It should take around 1 hour or additional 30 minutes to rise. To check the dough if it’s ready for the next step, poke a finger in the dough to make an indent/hole. If the hole remains and doesn’t bounce back that means it is ready. You will see how dough is all airy and puffed up. So the next step is to punch the air out of the dough with your knuckles. Then remove it from the bowl and knead it on the dusted work surface for another 5- 7 minutes to a smooth and rounded dough. This step is important to bake lighter buns.

Now shape the dough into a log and divide them equally into 10-12 dough balls. Take one piece of the dough and roll it with the palms of your hand into a ball. Roll all of them and place the buns onto the pre-lined/ butter or oil brushed – baking tray or any oven resistant dish. Keep some distance between the dough balls. Cover them once more with the wet towel, and let them rise again for about 30 minutes to an hour. You will see they’re sticking to each other as they rise but that is how it is supposed to be.

  • You have to give sufficient time for the dough to rise otherwise you will get dense buns.

While you’re waiting for the dough to rise, pre-heat the oven to 170ºC – 200º C or 325ºF – 400ºF

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Now brush the buns with milk and butter. Sprinkle sesame and chia seeds on the buns and bake them for 10 -12 minutes or until light brown from the top. You will see that the top of the bun is hard but still soft when pressed lightly. Apply butter to the freshly baked sweet buns and it will soften the top giving it a shine and fragrance. Run a butter knife around the edges and toss them out of the baking pan. Let the bottom of the buns dry out completely. This is important to do because due to heat condensation buns will turn moist and wet at the base. These buns will separate super easily.  Our sweet buns are ready to melt in your mouth!20161214_184434.jpg

  • If you want soft buns make sure to preheat the oven and keep the tray at the middle rack. If your buns don’t brown in the given time frame, put them on broil (place the tray on top rack- closest to the heating rod) for 30 seconds to a minute max and remove them immediately. We don’t want burned sesame and chia seeds and also overcooking will harden the buns.

xoxo

Tripti